How to Use 5 Minute Journal to Plant Your Happiness


I was 10 years old and it was Lisa Frank’s white magazine with a red bubble gum dispenser on the front. It also came with a heart-locking key that I should have thought I had with my older brother who lived under the same roof who was always looking for new and fair ways to humiliate me.

That one little book (okay… I called it a diary back then) opened up a world that could be powerful to me that became my saving grace, my happy place, my whole life.


Over the years, the beauty of my journal has emerged, as have my articles and style thanks. But one thing has always been that, no matter how upset I was or how bad things looked before I started writing, somehow the world and my environment are always clear and not too loud after just five minutes of “writing.”
In this article, we will look at how investing a few minutes a day in a 5-minute magazine can lead to happiness.

Benefits of 5 Minute Journal
Most of my life, I never knew or cared why writing even 5 minutes made me happy, I just knew it worked.

If I felt lost or unhappy, I would eventually realize that I hadn’t written for a while (duh!). So I met myself on a blank page with word for word, I started to feel like myself again.


Quite frankly, I’ve done (and still do) this forgetful dance style — making the magazine as many times as I would like to admit. In my life, I don’t know why I don’t keep doing something I know that makes me happy every day instead of waiting until I’m not happy to do that. Are you recounting?

I’m sure it’s not just a thing for me: it’s a human thing. We know that we will be happier if we eat better, exercise more, cut out the technology, sleep more, and so on. But too often, it takes us a while to feel happy to try to be more happy.


A few months ago, I found myself in that place:

I was hitting a wall of resistance around my business and the decline of my life that made me doubt that I was capable of achieving it. I was completely confused and hesitant about where my business direction would go and where I should be focusing on my limited abilities, so I hired a coach who would help me test my noisy brain.

As I put all my decisions and endless lists of action before him, he asked me an important question:

What is one thing you can do on a daily basis that will have a positive effect on all of this?
In other words: What if instead of worrying about EVERYTHING in order to be truly happy, you can do ONE thing and everything else will get better?


I can start every day for a few minutes in my journal.

Both are funny and embarrassing that as a coach and writer (and a coach who works with writers), that I wouldn’t have thought of this myself. Alas, as the saying goes, doctors are the worst patients.

Well, the answer was written in my Journal! Is the answer probably not always the most obvious?

But sometimes, the answer is so obvious, so simple, so relaxed and so simple that we are convinced that it will not be able to do much to improve our situation. Somehow busy with life, I was convinced that I could not just avoid that moment of doing something wrong cr (cringe) improperly.


However, while contemplating my coach’s question and the END OF THINGS that would positively affect all things, I realized that the publication for me had always been much more than random to test my feelings.

Of course, nothing happened except me sitting on my bed writing my pajamas. Over the years, from divisions to massive movements, my life-changing moments – such as my decision to pursue writing as a career, to break my whole life and to travel across the country, and finally to feel ready to be a mother – have been a time of peace between me and my book pages.


How to Enjoy 5 Minute Journal
One day I was talking to a friend about writing this article. I asked her how often journals were made and whether she thought it made her happy.

Usually, he said, yes, writing letters seems to help him get things off his chest but he doesn’t always feel better after that. And, in fact, sometimes when he is already in the wrong place, he can grow very bad while doing journaling and then go to a very dark place.

He told me that often over time with the idea, he could see that the act of writing and getting out of his head was healing but, he suggested that for people like him, the motives to keep him from going into the abyss would be very helpful.


And then, to make sure you get the most out of your 5-minute newsletter, I split each piece of writing material based on how you feel to let your emotions guide you more quickly for the best day of your happiness.

  1. When you are burned, talk to your inner hero (a.k.a the “real” you).
    What is one thing everyone can tell you about maintaining a happy and healthy relationship?

You should have good communication!
But what about your relationship with him? How does he communicate with you? How do you continue to be a hero in your story?


In the same way that you should make time to communicate with the people in your life who are most important to you, you should also make time to hear your voice:

Remembering how it sounds amidst all the noise in the world. Listening to your inner hero.

For me, the only way I know how to do this, the only way I ever know how to do this, is to publish.

Our brains can drop to extremes, especially when we are tired and stressed.


In fact, if you have a burn, you have somehow allowed your circumstances to control your life. In other words, you have begun to act as a bully instead of a hero.

Fortunately, just 5 minutes in your magazine can help you find your inner hero (your true word) and regain your right to live your happiest life.

Write down these questions in your journal and answer them one at a time – 100% honesty:

What do I believe is the # 1 reason for feeling new?
Who do I blame for my last answer?
Taking 100% responsibility for my life and my decisions, and not blaming anyone (including myself), how can I improve this situation?
What decisions am I currently making to stay in these situations (how do I choose)?
What new decisions can I begin to make to get closer to where I want to be?
What do I need to release in order to regain my strength? What do I need to say “no” to?
As you begin to play your heroic role, you begin to see how your current choices and your limited beliefs may hold you back from living the happiest version of your life.


The good news is when you see that your previous options have brought you to your current state, and you know you can make a different choice to bring you to a happier place.

  1. If you doubt yourself, write gremlins.
    Whenever I feel depressed, it usually has nothing to do with what is happening outside, and much to be done about what is happening between my ears. In other words, how I “speak” to myself.

We are all a little shy of the gremlins (I call my “Straight Girls”) that sit inside our heads and tell us that we are dumb and ugly and nothing. The only way to fight these noisy insects is to expose them to liars.

Writing these lies makes them powerless. Once they’re out of the head and the paper, you can see how stupid they are (even though they had it quite a few minutes before).


I like to write down all the nasties and put them in place (on the page and out of my head, pronto). After that I can go back to life my happy truth.

Here are some powerful questions you can ask your inner gremlins (perhaps they know better than you are a real giant for you). Write down each question and answer it in your journal.

Ask your gremlins:

What about me? (Don’t hold back. Write down all the negative thoughts you have about yourself)
Then ask:


Is there any truth to any of the things I have just written?
Repeat this same activity for the bad things your gremlins talk about you and expose yourself permanently to their lies.
When you’re done, answer these powerful questions:

Knowing what I know now, what is one thing I can do to improve each of these areas of my life?
Knowing that the words of the gremlins are strong, what three new beliefs or positive assurances can I say every day about myself to dispel their indifference?
For example, let’s use a fictional character of a boy named Sam. Sam’s gremlins told him that he was “a happy parent, a fearful, and incomprehensible spouse at work.”

When Sam asks himself, “Am I really a happy parent?” Perhaps the answer is, “No, I love my children and do my best. I wish I could have paid more attention to them instead of being distracted by work. ”


So maybe Sam decides not to come back with his home computer and take out the bags when he leaves the office to take care of his children fully.

Sam concludes that his new daily assurance states: “I am a loving father and am completely available to my children. I keep my best for my family. ”

Think about how you will feel when you begin to control your speech and your system in the messages that empower you and draw you closer to the person you are striving to be.

  1. If you are hesitant or scared, talk about your fears.
    Those gremlins the same scandals or girls say inside our heads are often scary. It’s like a gossip piece of gossip they can’t help but spread and exaggerate.

Fortunately, when we write about how we feel and what negative thoughts come up, we can usually see if it is really just talking about our fears.

You’re probably wondering how to say no to your fear of speaking or feeling, right? This is where testing your emotions comes into play.

Do you feel powerless? Do you feel anxious or sad? Everyone’s response to fear is different but it has never been a good feeling.

If you are calm and calm but you feel you are being pushed that something is wrong, then your emotions may be speaking. But if you are in a glass cage of negative emotions, you can bet that fear is a criminal.


Don’t hate too much fear though. Our fears are just trying to protect us from something – anointing also often prevents us from something better in the process.

I like to use publishing as a way to chat a little with my fears, understand where it comes from and decide if it should be listened to.
Here’s your hashing action with your fear:

Also, write down these questions in one of your journals at a time and answer each one:

Ask your fears:

Where are you trying to protect me?
Once you’ve answered that question, ask:


What do you keep me from having if I listen to you?
If the thing you really want is on the other side of your fears, then you know what to do next (luckily magazines are a great place to make a to-do list)!

My last and favorite questions to ask about fear are:

What is the worst situation?
For example, suppose you are afraid to break a bond with a client who makes your professional life miserable. You can answer this question with something like “My client puts me on a double list and smears me with bad rumors about me around town and I lose not only one client but my whole business is down.”

Yeboesh. That sounds scary. Now ask yourself:


What are some steps I can take to ensure that the worst case scenario does not happen?

How likely is it that the worst case scenario will ever happen (especially if I use the above program)?
Maybe, when you think about it, the client actually prevents you from bringing in a new business because it takes up a lot of your time.

And maybe that client doesn’t even have a very good reputation so the chances of them being able to bring you down are very slim.


What if you spend one hour a week for the next three weeks working to bring in a new business to replace the money you earn from that client, and then find a way to terminate the contract in a respectful, high-quality way to hopefully make the odor less noticeable?

Now you have a plan! But here’s another question to ask yourself:

If that happened, what would you do?
Perhaps you see that if you really need it, you may be able to return to your former job; they loved you and begged you all the time. Or you can get a few months until you can bring in more clients, especially if you reduce costs.


When you look at your fear on your face, it magically loses its power. Left inside your head, it can destroy you; but take a few minutes to watch it and use it as a friend to show you where you may need to use the system to protect yourself, you can recapture your joys and see that fear is not really all that scary.

At this point, it needs to be said that publishing stories is not only good at evading negative emotions, but also very helpful in recording good life experiences which leads me to write faster.

  1. If you have fun, focus on gratitude.
    Almost every happiness book or article you have read will tell you that being grateful is the key to happiness. For me, having a place to go down in the reality of my life and what’s going really well and I’m grateful helps to put everything in perspective, especially when I get a blues case.

Here are some of my favorite thank you habits to help get me out of the funk and focus on the hot side of life.


Write down these questions in one of your journals at a time and answer each one:

What good thing happened today?
What made me laugh or smile today?
Who do I thank today?
What am I grateful for today?
With my “gratitude glasses” turned on, what does my problems or funk look like in terms of all the good things I have in my life?

From funk to thanksgiving you transfer your energy from “woe to me” and go to “yay for me” which means that, based on the Attraction Act, you will begin to attract more of the things you want and the less you do. Seriously, your yay!

  1. If you are not inspired or bored with the situation, let it flow.
    One of the best and easiest ways to touch your inspiration and feel a little creative magic in your life is through writing.

I need you to place your pen on a blank page for 5 minutes and do nothing but make sure the pen does not stop moving.

No thinking. No judgments. The only thing you are not allowed to do is think too much or judge your writing. All good. Everything that comes out is good (even if it’s a complete deception).

While in elementary school, I took this amazing class of art and in it I read Robert Olen Butler’s book From Where You Dream. This book is about the writing of myths but in reality, he says that the best time to touch your consciousness (where your “flow” lives) is when you start waking up in the morning. As a teenager in a dream, your brain is still developing in that sense, in a figurative sense, and it is not shrouded in “truth” from your daily life.


So my last and last 5 minute magazine guides you, uninspired, to wake up and give yourself a chance to dream on paper.

Here are your instructions:

Set the timer five minutes.
Open your journal.
Take your pen.
Keep your pen moving until your time is up.
What I love about this is that it removes all expectations and gives yourself the freedom to create to allow anything that needs to come out.

Have Fun in 5 Minutes (or Even Less)
Giving yourself a safe space to expect nothing more than just appearances and honesty is amazingly liberating.


In a world where there are endless things we should be doing, and ways we should be doing it, I like to show up on a blank page without necessities without letting my hand go.

It’s free and it doesn’t need anything from me other than to just go anywhere – talk about an endless source of grace!

And it removes most of my thoughts from my head and allows me to get it out of my body, which research done at top universities can greatly reduce stress.
You don’t have to change EVERYTHING in your life at once (it doesn’t work anyway, hopefully, I’ve tried).

Start by giving yourself a gift to show in your daily journal and see how your life begins to change. I guarantee you will feel more connected to yourself in the process and over time everything in your life will begin to reflect better on you and what you value.


And that, my friends, is the key to lasting happiness.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s